WARM UP – MOBILITY
Dynamic running warm-up, shoulder circles, thoracic rotations/activations, push-up/down dogs etc.
Review barbell push press
PUSH PRESS X 3
Every 2 min x 6 sets:
Sets 1-3: 5 reps
Sets 4-6: 3 reps
Start at a moderate / smooth set of 5 and build to a heavy 3 or 3RM
AMRAP 20 Minutes:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max UB Handstand push-ups
Your score is the total number of handstand pushups completed in 20 min.
Sets of HSPU must be “unbroken” if you come off the wall your set is over (but no long rests with all your body weight on your neck!)
Coaches, stagger the start by up to 4 x 30s increments to spread athletes out on the ropes climbs.
8-10 x Front + Side + Rear Delt flys (1 giant set w/ light plates or DB’s)
16-20 x Alternating DB bicep curls
30s x Hollow flutter kicks
30s x Hollow Scissor kicks
– rest 90-120s between sets –